PK WOD 3.3.16

CrossFit Bridgemill – POWER Kids

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BridgeMill Warm-Up #8 (No Measure)

Row 400m

Frankensteins

Spiderman

Bear Crawl

Burpee Broad Jump

2 Round Cindy

-5 Pullups

-10 Push Ups

-15 Air Squats

Hang Clean (3×5)

GGJR 2015 WOD 3 (Time)

WoD 3 – “Living the WoDLife”

10 minute timecap

RFT

Youth (7-9yrs)

20 hang power cleans 5.5# weighted PVC, emphasis on technique, no reverse curls

20 sit-ups

20 single unders

20 weighted lunges 10# sandbag or plate

20 single unders

20 sit-ups

20 hang power cleans

Youth (10-12yrs)

20 hang power cleans 15# bar, emphasis on technique, no reverse curls

20 sit-ups

20 single unders

20 weighted lunges 10# sandbag or plate

20 single unders

20 sit-ups

20 hang power cleans

Teens (13-15yrs)

30 hang power cleans 45/35#

30 sit-ups

30 double unders (or 60 single unders)

30 weighted lunges 15/10# plate

30 double unders (or 60 single unders)

30 sit-ups

30 hang power cleans

Cool Down